Vegetables

Vegetables are low in calories. You can serve them raw or cooked. They add color, flavor, texture, and nutrients to meals. You can purchase them fresh, frozen, canned, and dried.

Classifications Veggies are grouped according to the part of the plant from which they come from.

Bulbs GarlicOnions

Flowers Artichokes Broccoli Cauliflower

Fruits Tomato Cucumber Eggplant Okra Peppers Pumpkins Squash

Stems AsparagusCelery

Leaves Brussels Sprouts Cabbage Lettuce Spinach

Seeds Peas Corn Beans

Tubers PotatoesJerusalem Artichokes

Roots Beets Carrots Parsnips Radishes Rutabagas Sweet potatoes Turnips

Succulents Flower, fruit, stem, and leaf vegetables are also called succulents because of the high moisture content.

Sources of Vitamins Green leafy and deep yellow vegetables are excellent sources of vitamin A. Broccoli, green peppers, and raw cabbage are high in vitamin C. All vegetables contain fair amounts of the B vitamins, but the seed veggies are especially good souces.

Sources of Minerals Leafy green veggies are excellent sources of calcium and iron.

Selecting Fresh Vegetables Look for good color, firmness, and absence of bruises and decay. Avoid wilted and misshapen veggies. Handle veggies carefully to prevent bruising.

Selecting Fresh Vegetables Choose veggies that are medium in size. Small veggies can be immature and lack flavor. Large veggies can be over-mature and tough. Buy only what you will use within a short time. Fresh veggies lose quality quickly. Veggies in season are cheaper and tastier.

Storing Veggies Store sweet corn in the husks. Store tomatoes uncovered. Core lettuce before storing it.

Storing Veggies Store onions in open containers at room temperature or slightly cooler. Store potatoes, hard-rind squash, eggplant, rutabagas, and sweet potatoes in a cool, dark, dry place. – Potatoes that are exposed to light will turn green and develop a bitter flavor.

Canned Veggies Can be canned whole, sliced, or in pieces. Usually cost less than frozen or fresh. Store in a cool, dry place.

Frozen Veggies Retain the appearance and flavor of fresh veggies better than canned or dried. Freezing may alter the texture. Usually cheaper than fresh.

Dried Veggies Peas, beans, and lentils are the most commonly dried veggies. People use dried beans and peas in soups.

Preparing Raw Veggies Carefully washing veggies under cool water removes dirt, bacteria, and pesticide residues. – Do not soak or nutrients will be lost.

Food Science Principles of Cooking Veggies Several changes take place: – Cellulose (fiber) softens to make easier to chew. – Starch absorbs water, swells, and becomes easier to digest. – Flavors and colors undergo changes and some nutrients may be lost.

Properly cooked veggies are colorful and flavorful. They have a crisp tender texture. – They are tender, but still slightly firm.

Effect of Cooking on Color Green vegetables contain the green pigment chlorophyll. – Overcooked green veggies lose their bright green color and look grayish-green. – Adding pinch of baking soda can keep green veggies bright green. – Also to keep green, cook in a small amount of water and for a short time period.

Effect of Cooking on Color Yellow veggies contain carotene, a source of vitamin A. – Heat does not destroy the yellow or orange color carotene gives veggies, but it will escape into the cooking liquid if you overcook.

Effect of Cooking on Color White veggies contain pigments called flavones. – If you over cook these veggies they will turn yellow or dark gray.

Effect of Cooking on Color Red veggies contain a pigment called anthocyanin. – If the cooking water is alkaline, the red pigment will turn purple. – A small amount of vinegar or lemon juice added to the water will keep the red veggies red.

Effect of Cooking on Flavor Mild flavored veggies include: – green veggies, such as peas, green beans, and spinach. – Yellow veggies, such as corn – Red veggies, such as beets – White veggies, such as parsnips Cook in a small amount of water

Effect of Cooking on Flavor Strongly flavored veggies include: – Cabbage – Broccoli – Brussels sprouts – Yellow turnips – Rutabagas Cook these in an uncovered pan for a short time.

Effect of Cooking on Flavor Very strong flavored veggies include: – Onions and leeks Cook these in an uncovered pan for a longer time

Cooking Vegetable in Water Simmer the veggies until they are crisp-tender. Drain and serve immediately. After they are cooked, do NOT throw away the cooking liquid-it contains all the nutrients.

Steaming Vegetables Place in a steaming basket over simmering water. You can steam shredded cabbage, broccoli, diced root veggies, celery, sweet corn, and thinly sliced green beans.

Baking Veggies You can bake veggies in their skins and you can also peel them. Popular veggies for baking are: – Potatoes, tomatoes, and onions

Frying Veggies Veggies can be dipped in batter and deep-fried. Veggies can be sautéed in a small amount of fat. Veggies also can be stir-fried in very little fat.

Microwaving Vegetables Vegetables cooked in a microwave maintain their shapes, colors, flavors, and nutrients because they are cooked so quickly and little water is needed.

Potatoes Different types: – All-purpose – Baking – New (sent to market immediately after harvesting)

Preparing Potatoes Boiling Mashing Frying Baking